Sleep is the most important part of our daily routine that, when compromised, may cause a series of underlying conditions. Some examples include insomnia, restlessness, agitation, and sluggishness. A compromised sleep can be the outcome of various issues such as pent-up stress, remorse, overthinking, anxiety, improper schedule, etc. The solution is to safely manage such persisting conditions by easing the body and mind and prepare it to fall asleep in its natural rhythm– the process of winding down, letting go, and making way for a deep and restful sleep. For many of us, this process might consist of sedatives, sleeping pills, or alcohol, often still waking up feeling exhausted the next morning. Additionally, with long term use, you increase the risk of addiction or abuse. Instead of resorting to the old prescription pad or making a pharmacy detour for the next drug run, consider natural remedies offered by the greatest and the oldest natural medical system – Ayurveda.
Follow these 10 tips as advocated by the science of Ayurveda and sleep like a baby. If that does not happen for you then hey, you can always go back to the prescription pad. But, I strongly suggest that you give this one a shot – for real.
Balance your Dosha
Ayurveda places a special significance on balancing the body’s dosha (or constitution) for keeping healthy and capable of falling into a deep and restful sleep. An aggravated dosha, particularly Vata dosha, may result in anxiety and stress leading to the persisting condition of insomnia. Follow Panchakarma Treatment in India to restore the Dosha balance through authentic Ayurveda therapy in the motherland of the science. The first thing you need to do is track and assess the condition of your body’s doshas before beginning to attempt for its management.
Schedule a Healthy Meal Plan
Ayurveda suggests consuming a diet that goes by the energy of the Sun. For the same, plan a heavy lunch when the energy of the Sun is at its peak, while the breakfast can be medium, and dinner must be the lightest as the Sun prepares to set. Desserts must be completely avoided at night so as to ensure not to spike up the glucose level in the blood that can be responsible for aggravating the body and mind when trying to unwind.
Unplug and Unwind
Unplug from technology and surrender the last hour before you hit the sack just to yourself. This will help your body and mind wind down and reach a point of stillness so that a deeply relaxing sleep can be welcomed in the mind and body.
Set a Routine and Stick With It
Our body demands discipline and routine for it to function at its optimum levels. Ayurveda recommends setting a time frame for each activity and further abiding by it on a daily basis. Any change in the schedule also disrupts the sleep calendar and its cycle.
No Caffeine After 3:00pm
Avoid consuming any kind of mental or physical stimulators, such as caffeine or tea, after 3:00pm. Otherwise, you risk difficulties falling asleep. Additionally, consider fitting in a short workout so the body can feel replenished and ready to sleep. You can also practice some restorative yoga 10 minutes before bedtime.
Consume an Ayurvedic Concoction at Bedtime
Try the age-old ‘grandma therapy’. Prepare a glass of warm milk (almond milk, goat milk, or cow milk) and add a pinch of nutmeg to it. Drink right before bedtime. Maybe you’ve heard of moon milk? Same idea. Read more here.
Use Essential Oils to Relax
Essential oils, like lavender or rosemary, are great in soothing the mind and preparing the body for rest. Try dropping a few drops on your pillow or by rubbing it onto your temples. You can also choose a soothing fragrance of your own preference. When choosing essential oils, make sure the product is marked as organic.
Go for Abhyanga Body Massage Therapy
Abhyanga is an amazing therapy to relax and restore the body and mind. You can gain traditional insight into it by going to Ayurveda courses in India. Take a warm water bath after the massage and you are all set to sleep like a baby. In its optimal use, abhyanga is intended to be done daily.
Doing a daily practice of this form of self-massage nourishes and soothes the nervous system, boosts lymphatic detoxification, improves circulation, nourishes the skin, and promotes overall mind-body balance.
Sleep on your Right
Ayurveda places special significance on the direction and side in which we sleep. Ideally, your head should be in the east or south while the legs should be in the west or north. Also, it is recommended to sleep on the right side to encourage deep breathing through the left nostril. This helps cool down the body’s process by relaxing its lunar element. Be careful not to sleep on your belly, as it disrupts the digestive process. You risk waking up all grumpy and knotty from the inside.
Practice Some Yoga Nidra
Dedicate some time to this particular meditation therapy and melt all your anxieties away while soothing the body and heart from deep within.
Let your mind be your guide to relax the body and soul.